Every 7Min for 21min
Buy in:800m run For all 3 sets
A) remaining time
amrap
30 Wall Balls
30 V ups
B) remaining time
amrap
30 Step ups
KB G2OH
C) remaining time
amrap
30 lunges
30 Push ups
18min amrap
7 Squat Cleans 135/95
10 Pull-ups
14 cal Bike/21 cal row
10 rounds
7 Burpees
10 Alt DB Snatches
13 cal row/10 cal Bike
5 Rounds
15 P. Snatches 75/55
15 Box jumps 24/20
200m run
21min amrap
20 SDHP
50 Dubz
20 pull ups/ rows
50 Dubz
20 triple v-Ups
8 rounds
20 squat jumps
20 Push up rows (10/10)
200 m run
6 Rounds
25 Dubz
20 H.R. Push ups
15 Deadlifts 135/95
10 sets
1min on:1min off
Amrap
5 P. Cleans 95/65
5 Thrusters
5 Bar-Hopping Burpees
Case of the 100
100 each
•DB Thrusters
•Sit ups
•KBS
•Box Jumps
*can partition anyway you like
Fight going no where
1’min each
•Burpees
•Dubz
•pull ups/bent over rows
•box jumps/step up
•push ups
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